Squat gefen harbi

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Adductor Magnus, Gastrocnemius, Pectineous, Soleus

Sakonni ga Squat gefen harbi

Squat Side Kick wani motsa jiki ne mai ƙarfi wanda ya haɗu da horo mai ƙarfi da zuciya, wanda ke yin niyya ga glutes, cinyoyi, da ainihin yayin inganta daidaito da daidaitawa. Yana da kyakkyawan zaɓi ga masu sha'awar motsa jiki na kowane matakai, musamman waɗanda ke neman ƙara yawan tsokoki na jiki da haɓaka lafiyar gabaɗaya. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin ayyukansu na yau da kullum saboda ba wai kawai yana taimakawa wajen ƙona kitse da gina tsoka ba, amma kuma yana ƙara nau'i-nau'i ga ayyukansu, yana sa su zama masu ban sha'awa da nishaɗi.

Yanayinta: tsammanin nuni a nuni Squat gefen harbi

• Rage jikin ku zuwa wani wuri mai tsumma ta hanyar lanƙwasa gwiwoyi da kuma tura kwatangwalo a baya kamar kuna zaune a kujera.
• Yayin da kake matsawa daga squat, matsar da nauyinka a kan ƙafar hagu kuma ka kori ƙafar dama zuwa gefe, kiyaye ƙafarka a tsaye.
• Mayar da ƙafar dama zuwa ƙasa kuma nan da nan rage baya zuwa wurin squat.
• Maimaita motsi iri ɗaya, amma wannan lokacin fitar da ƙafar hagu bayan squat. Madadin ƙafafu tare da kowane maimaitawa.

Lajin Don yi Squat gefen harbi

• Sarrafa motsin ku: Guji fitar da sauri ko da wuya. Wannan na iya haifar da asarar daidaito ko rauni. Madadin haka, mayar da hankali kan sarrafawa, tsayayyen motsi. Yayin da kuke harbi, shigar da ainihin ku kuma amfani da shi don taimakawa sarrafa motsinku.
• Kada ku wuce gona da iri: Wani kuskuren gama gari shine wuce gona da iri a kafa. Yawan wuce gona da iri na iya haifar da rauni ko rauni. Shura ɗinku yakamata ya yi tsayi sama da daɗi yayin da kuke riƙe madaidaiciyar kafa da ƙafar ƙafa.
• Ma'auni: Tabbatar cewa kun kiyaye daidaito a duk lokacin motsa jiki. Ka guji jingina da nisa zuwa gefe ko baya lokacin yin shura. Idan ma'auni ƙalubale ne, la'akari da yin aikin

Squat gefen harbi Tambayoyin Masu Nuna

Shi beginners za su iya Squat gefen harbi?

Ee, masu farawa za su iya yin aikin motsa jiki na gefen squat. Koyaya, yana da mahimmanci don farawa da ɗan ƙaramin ƙarfi kuma a hankali ƙara shi yayin da ƙarfi da sassauci suka inganta. Hakanan tsari mai kyau yana da mahimmanci don guje wa rauni. Yana iya zama taimako don samun mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki. Kamar yadda yake tare da kowane sabon motsa jiki, idan an sami wani ciwo ko rashin jin daɗi, yana da kyau a dakatar da tuntuɓar ƙwararru.

Me ya sa ya wuce ga Squat gefen harbi?

• The Squat Front Kick: Maimakon yin bugun gefe bayan squat ɗin ku, kuna ci gaba, kuna shigar da ainihin ku da ƙwanƙwasa ƙwanƙwasa.
• Jump Squat Side Kick: Wannan shine ƙarin ci-gaba bambance-bambancen inda kuke yin tsalle-tsalle sannan kuma bugun gefe yayin da kuke ƙasa.
• Kick na Squat Roundhouse: A cikin wannan sigar, maimakon bugun gefe, kuna yin wasan zagaye bayan squat, shigar da ainihin ku da haɓaka daidaiton ku.
• Squat Back Kick: Wannan bambancin ya haɗa da yin squat, sa'an nan kuma aiwatar da bugun baya yayin da kuke tashi, kuna niyya ga glutes da hamstrings.

Me suna da abin da ya sanya ɗaukehawa ga Squat gefen harbi?

• Deadlifts: Deadlifts suna haɓaka squat gefen kicks ta hanyar ƙarfafa sarkar baya, ciki har da hamstrings, glutes, da ƙananan baya, waɗanda duk suna aiki a lokacin squat da bugun motsi, don haka haɓaka aikin gabaɗaya.
• Glute Bridges: Wadannan darasi sun yi niyya ga glutes da hamstrings, waɗanda ke da mahimmanci ga ikon bugun bugun a cikin bugun gefen squat. Ta hanyar ƙarfafa waɗannan tsokoki, za ku iya ƙara tasiri da ƙarfin kullun ku.